Think brain supplements can boost your memory?

Think brain supplements can boost your memory? I’ve watched the Prevagen® commercial more times than I care to count. The woman, maybe in her late 40s, is looking at a memory supplement. The pharmacist suddenly comes up to reassure her that, yes, this supplement will help her cognition. I’ve never had a pharmacist come out in the aisle to tell me a supplement will help me. Oh yes, it’s a commercial, and I forgot — I’ve never bought an over-the-counter brain supplement. www.prevagen.com

Diet Spotlight suggests Prevagen may be a good product for mild problems due to aging, or for adults who want to improve short-term memory and overall brain health. According to the Wellness, the blog from the University of California-Berkley: “The primary ingredient in Prevagen is a synthetic version of apoaequorin (a protein from jellyfish), and has the potential to improve function of aging neurons and, enhance memory and cognitive function.” www.dietspotlight.com

Another brain supplement that’s getting a push from TV advertising is Neuriva®. Manufactured by Schiff Vitamins, the key ingredients are coffee cherry extract (Neurofactor) and Phosphatidylserine (PS), a phosolipid found naturally in cell membranes. PS aids neuron health and signaling. Neuriva Plus® contains twice the coffee cherry extract as the original formula. While this supplement can be found elsewhere for less, the website sells the original formula for $32.99 (30 capsules) and the enhanced version for $$49.99 (30 capsules). www.schiffvitamins.com

Think brain supplements can boost your memory? I did a little reading, and the answer seems to be — maybe slightly, but less than one hopes for the price that brain-boosting supplements, or nootropics boasts or costs.

What are brain supplements?

Brain supplements propose to improve brain function and prevent age-related memory loss. It’s not magic — the claim is to enhance mental abilities already stored upstairs. Some memory-enhancers can be purchased at a pharmacy, health foods store or online. Cognitive enhancers typically include most, if not all, of the following ingredients: Bacopa Monnieri (more on this shortly), Gingko Biloba, DMAE Bitartrate (a synthetic compound that produces a acetylcholine, a neurotransmitter), Taurine (an ingredient in many energy drinks), Acetyl L Carnitine (shown to produce more acetycholine), L-Glutamine (natural ingredient for muscle performance with potential to improve cognition); Vitamin B12 (a vitamin that protects against brain volume loss), Vitamin E (a fat-soluble vitamin), and Omega-3 fatty acid (may aid in reducing gradual memory loss).

Bacopa monniere: A plant extract

Bacopa monnieri is a plant grown in wet, marshy areas in India. It has long been used in Ayuverdic medicine to improve brain function. It is thought this ingredient stimulates nerve cells and allows brain synapses to be more receptive to nerve impulses. Bacopa monnieri has been linked to a number of non-FDA clinical studies and seems to be well-tolerated. The research does indicate an extended regimen of regular doses over 2-3 months is needed to achieve maximum effect. Check out these two sources: https://www.ncbi.nlm.nih.gov/pubmed/12093601 and https://www.webmd.com/vitamins/ai/ingredientmono-761/bacopa

Another caution: Supplements with the ingredient, ginkgo biloba (GB), should not be taken (without a doctor’s OK) by those on non-steroidal anti-inflammatory drugs or blood thinners. GB istself is a blood thinner, and combining it with other like medications, could lead to excessive bleeding.

According to WebMD, most brain supplements lack peer-reviewed research to support the memory-enhancing claims. The supplements industry is not subject to FDA oversight, and manufacturers can claim their pills aid “brain nutrition” or bolster mental acuity. It’s especially appealing if the supplement claims to prevent age-related memory loss or boosts mental focus.

The National Institutes of Health says Americans spend $35 billion a year on memory supplements

An as-yet unanswered question is whether daily reliance on mental supplements will lead to increased dosage to obtain the desired mental impact. Some nootropics list their supplement’s ingredients and dosage; others claim proprietary or patented ingredients; most come with a hefty price tag.

Empathy for concerns about mental decline

It’s normal to occasionally forget a name, misplace your keys, try to twizzle out a word that just won’t come. Rather than rushing to the pharmacy or health foods store, it’s better to talk about concerns with your physician. It could be medication interactions, stress, anxiety, B-12 deficiency, or something else.

In a society that wants an immediate fix, it seems easier to buy a brain supplement, hoping for better concentration, improved mental focus and creativity, and a positive outlook. Some of the most popular brain supplements, according to Dr. Markham Heid, a health and science writer, are a mix of food-derived vitamins, lipids, plant-based chemicals and antioxidants. Substitute an all-purpose multivitamin and a balanced diet for the same result.

Exploring some of more popular nootropics

Those considering a brain supplement would do well to examine the manufacturer’s website. Does the company provide a list of ingredients, dosage and offer a buy-back guarantee? Can you purchase a 30-day trial bottle to see whether the supplement improves your mental function? What is the supplement’s cost? Where is it produced? Have there been any trials for efficacy, drug interaction, toxicity or negative side-effects? What do reviews say about the supplement? A look at a nootropics review by Consumer Reports™ might provide further insights: https://www.consumerreports.org/cro/2015/07/can-anti-aging-smart-drugs-boost-your-brainpower/index.htm

Piracetum®

I will pick on one nootropic that is intended for more than just brain function: Piracetam®. It’s a lab chemical that’s used as a memory supplement in some European countries. It was developed for breath-holding attacks, epilepsy, vertigo, dyslexia, a movement disorder (tardive dyskinesia), sickle cell disease and dementia. Some scientists believe Piracetam helps protect the membrane surrounding brain cells. There is not enough research to support this use. https://www.braintropic.com/nootropics/piracetam/

To learn more about brain supplements and tips to boost your brain power, check these two books:

• Smart Drug Dictionary: Index of Nootropic Substances – Donovan Roebuck
• Brain Hacks: 200+ Ways to Boost Your Brain Power – Adams Media

Improving health naturally

Jillian Kubala, MS, RD, a contributor to Healthline, suggests adjusting one’s lifestyle can aid in improved brain function without taking brain supplements. For example:

• See your family physician at least annually for a baseline of your physical and mental health. If you believe you’re experiencing less memory retrieval than usual, inquire about testing.
• Regular cardiovascular exercise, 3-4 times per week, not only helps with weight loss, but also stimulates blood flow to the brain.
• High sugar consumption can contribute to reduced brain function. Eat a balanced diet of grains, vegetables, whole fruits, lean meats or beans, and dairy.
• Reduce alcohol consumption, as heavy drinking can damage the hippocampus, part of the brain’s limbic system, which regulates emotion, memory and the autonomous nervous system.
• Get at least 7-8 hours of sleep daily to help your brain clear out toxins.
• Set aside quiet time to let your brain rest. A good ritual is meditation. Allocate 15-20 minutes daily for undisturbed time. Sit in a comfortable chair, and be present in the moment. Attend to the breath, body sensations, emotions. Dr. Jon Kabat-Zinn, molecular biologist and meditation teacher, suggests: “If your mind wanders, bring your attention back to the present.” Daily meditation can reduce stress, connect body-mind sensations, and quiet the mind.
• Try mind-challenging activities like crossword puzzles, Suduko, word recalls, pattern recognition, and memory retention. Some of these exercises can be found online at no cost.
• Take a daily multivitamin that includes vitamins D and B-12, calcium, magnesium, zinc, iron and folic acid.

Think brain supplements can boost your memory? Dr. Mark Moyad, director of preventive and alternative medicine at The University of Michigan, begs to differ. “Exercise has the ability to beat any pill for those trying to improve cognition or memory, who are otherwise healthy.”

I’m interested in your thoughts. Leave a comment below.